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Started By
Message
OT Workout Brethren: Benching 2x per week..
Posted on 5/16/15 at 11:22 am
Posted on 5/16/15 at 11:22 am
Lower body workouts are done for a while after ankle surgery, so I'm stuck doing core and uppebody lifts.
Benching on Monday and Friday with Monday being a low rep/heavy weight day, and Friday being a high rep/low weight day.
Seated Shoulder Presses each week along with other shoulder movements.
Core work 4x per week: Ab Roller, Toes to Bar, Hollow Body Rocks
A Bicep/Tricep day in there, too.
I can ride an assault bike without issues so I'll lump in some HIIT.
Monday: Chest, Core and Assault
Tuesday: Shoudlers, Core and Assault
Thursday: Arms, Core and Assault
Friday: Chest, Core and Assault
I'll work in some pullups to get some back workout in.
Benching on Monday and Friday with Monday being a low rep/heavy weight day, and Friday being a high rep/low weight day.
Seated Shoulder Presses each week along with other shoulder movements.
Core work 4x per week: Ab Roller, Toes to Bar, Hollow Body Rocks
A Bicep/Tricep day in there, too.
I can ride an assault bike without issues so I'll lump in some HIIT.
Monday: Chest, Core and Assault
Tuesday: Shoudlers, Core and Assault
Thursday: Arms, Core and Assault
Friday: Chest, Core and Assault
I'll work in some pullups to get some back workout in.
This post was edited on 5/16/15 at 11:24 am
14
Posted on 5/16/15 at 11:26 am to LSUAlum2001
No
Posted on 5/16/15 at 11:27 am to Mizzoufan26
Sounds like a yes to me..
Posted on 5/16/15 at 11:27 am to LSUAlum2001
quote:
I'll work in some pullups to get some back workout in.
Too much pressing, IMHO, bro. I think 1 1/2 or 2 sets of pulls for every set of presses is a good starting point. Even if you can't deadlift - you can barbell row, cable row, pullups, DB rows - there are a shite ton of pulls you can be doing.
(I used to be addicted to presses, too, FWIW)
This post was edited on 5/16/15 at 12:02 pm
Posted on 5/16/15 at 11:28 am to LSUAlum2001
Yeah, that's what I meant.
Yes
Yes
Posted on 5/16/15 at 11:30 am to Mizzoufan26
I can't do much else.. 
I'll add DB rows in there.
No pull down machine at my disposal.
I'll add DB rows in there.
No pull down machine at my disposal.
This post was edited on 5/16/15 at 11:41 am
Posted on 5/16/15 at 11:44 am to LSUAlum2001
I bench 5 days a week
Posted on 5/16/15 at 11:48 am to LSUAlum2001
quote:
I'll add DB rows in there. No pull down machine at my disposal.
Do some assisted pullups with a barbell - barbell rows (start with 65 pounds and work up, if you have to) - DB rows as you said - I would say do a back workout 2 days per week, 1 day each of Chest and Shoulders to balance it out.
I'm considered adding cable to my power cage. I get stuck in a rut with pullups and barbell rows (because that's what I have) - I was never a fan of lat pulldowns, but I love me some cable rows.
Posted on 5/16/15 at 11:53 am to LSUAlum2001
quote:you are working chest twice a week and that's all your doing for back?
I'll work in some pullups to get some back workout in
Can you even stand up straight?
Posted on 5/16/15 at 12:04 pm to LSUAlum2001
I don't bench press twice per week but with a 4-day rotation I hit most things twice per week about 2 - 3 times per month. If your body can recover fast enough then there is no issue, lot of bodybuilders will hit a particular muscle group multiple times per week to shock it into new growth.
Posted on 5/16/15 at 12:09 pm to LSUAlum2001
Cory Gregory of MusclePharm is coming out with a "Bench Most Dayz" program June 1 to compliment his Squat Everyday program. Excited to check it out
Posted on 5/16/15 at 12:19 pm to jeff5891
I'm on crutches for the next 4-6 weeks and then a boot for another 4.
I can hop around on one foot to get around, but I'm not putting much weight on my left leg for a while.
I can hop around on one foot to get around, but I'm not putting much weight on my left leg for a while.
This post was edited on 5/16/15 at 12:29 pm
Posted on 5/16/15 at 12:29 pm to LSUAlum2001
You need to try:
Chest
Back
Arms
Shoulders
Back
Repeat.
Working out back is essential
Chest
Back
Arms
Shoulders
Back
Repeat.
Working out back is essential
Posted on 5/16/15 at 12:31 pm to LSUAlum2001
quote:
I can hop around on one foot to get around, but I'm not putting much weight on my left leg for a while.
I got you. Assisted pullups and db rows are about all you can do without a cable, then.
Posted on 5/16/15 at 1:11 pm to Tshiz
quote:
Working out back is essential
Having two healthy legs to stand on is kinda crucial to virtually every back workout other than what the OP mentioned. Done correctly, pullups are the best single back exercise in terms of muscles activated and an exercise that strengthens tendons and connective tissues that helps to mitigate common injuries.
Posted on 5/16/15 at 1:41 pm to LSUAlum2001
I do one day heavy low rep.
One day medium / high two with lower weight for form and explosion
One day medium / high two with lower weight for form and explosion
Posted on 5/16/15 at 1:43 pm to LSUAlum2001
Take some advice from someone whose had multiple leg/foot surgeries, my friend. Take it easy for a little while. Your body needs to heal from this surgery. If you're in the gym going hard and tearing down muscle in the hopes of making gains, then your body won't heal as quickly. The foot and ankle are very complex. Not healing properly could leave you with residual pain for years to come. I'd personally not workout at all until you're in the boot. It's just not worth it. Good luck to you.
Posted on 5/16/15 at 2:07 pm to Clames
quote:
Done correctly, pullups are the best single back exercise in terms of muscles activated and an exercise that strengthens tendons and connective tissues that helps to mitigate common injuries.
I'm not denying that - and I encourage him to do assisted (albeit with 1 leg) pullups, pullups if he can and, safely, DB rows. The problem is that he's pressing, pressing, pressing, pressing - and absolutely no posterior chain or back exercises to speak of, except pullups as an afterthought in his post. I would assume he's at least planning on 1 set of pullups for every set of BP, perhaps more.
Now, he seems like a sophisticated lifter and actually understands that - those of us pointing out the deficiency are not knocking him - as he has more fully described his limitations, I understand what he is going through.
This post was edited on 5/16/15 at 2:08 pm
Posted on 5/22/15 at 8:19 am to Ace Midnight
Benching today!
Posted on 5/22/15 at 5:44 pm to LSUAlum2001
175x10
185x15
205x10
205x10
Sucks benching with one leg in a cast. You can't get a stable base.
185x15
205x10
205x10
Sucks benching with one leg in a cast. You can't get a stable base.
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